Fitness
Running

How you would be Benefited with Running

Running is known to be the best exercise. This is because it has many benefits as compared to the other exercises. Even the trainers ask the trainees to run a mile before starting up for the exercises. Easy and beneficial, it is made for everyone. Here are the few benefits of the running that could be beneficial for you.

  • Weight loss

Running consumes up a lot of calories. It is truly made for the people who want to lose up the weight. Running consists of the movement of various body parts. This movement requires energy and the body starts to burn

That extra body fat over you. The running would burn up all that extra junk of calories on your body.

  • Great for warming up

Running is a great warm-up exercise. No matter what the sport is, everyone runs before they start the game. It is a great way of preparing your body for the workout. Moreover, the sweat indicates that your body has warmed up and you can start the workout.

  • Increase the muscles in your legs

For the people who run quite a lot, here is the good news. Running causes the body to build up the muscles of the legs. After some days of the continuous running, you would see that your body is getting stronger and stronger. It is also beneficial for the toes and feet as they get away too flexible with the running. That pain in the legs, after running indicates that new muscles would build up in that area.

  • Increases the flexibility

The body tends to get more flexible with the running. When you run more, the body’s muscles stretch and when it happens again and again, the body starts to get flexible. Running means movement of different body parts like arms and legs which means that your body is getting more flexible.

  • Increase in Stamina

Running also builds up the stamina in the body. You would see a great boost up in your working abilities when you start to run. You can self-assess by yourself that a mile, which was turning out to be a challenge for you, after a month you are easily completing that.

  • Relieves the stress

Running is a great stress reliever. You can feel that your brain works more actively when you start running. Let go all those emotions with running and you would be perfectly calm and relaxed when you stop running.

  • Bone density increment

When you start to run more often, your bone density starts to increase. This is a great benefit to you as higher bone density means stronger bones.

  • Great lungs

After running regularly, your lungs start to intake more oxygen too. They get stronger and the capacity would start to increase just after you are covering up the mile. This process would lead to the increase in stamina and you would cross all the hurdles in no time.

So pick up the shoes and start running now.

Health
Men's health

Ways to Improve Health in Men

The importance of mental and physical health is important,especially in today’s fast-paced society. Increased stress levels and lack of sleep can happen often, and it is essential that people know ways to prevent this or improve their working patterns effectively.

There are many ways to do this and most are universal, but here are a few ways men can improve their health to keep up with modern society:

Exercise regularly

This is the most common advice when it comes to a healthier lifestyle. Exercise can help burn calories and keep off weight by producing lean muscle.

You don’t even have to go to the gym to get moving. By simply adjusting your day to day routine, you can get as much moving activity as you can get by going to the gym. This can be as simple as walking or biking to work rather than driving – and if you are driving, by parking a distance away from the building and walking the rest of the way.

Moving around in between working can also be highly beneficial. It can be good to get out of your desk once in a while to take a break and consider walking for lunch rather than staying at the office.

There are many benefits to exercise such as helping men live longer, lower risks of certain diseases and help maintain testosterone levels.

As men age, they may see a drop in testosterone levels and exercise can help with this. An alternative would be to undertake testosterone therapy, which can prevent loss of energy, muscle,and motivation. Low testosterone can also affect a person’s mood and increase the likelihood of depression.

By taking steps to help counter this such as exercise or therapy, this can help men improve their health. Exercising also has other benefits such as preventing sleep disorders and decreasing the likelihood of developing diseases such as heart disease.

Healthy eating

Exercise is important,but if this is not paired with a healthy diet, it can only help so far.

Certain foods can help keep circulation strong and help balance the increase in movement no matter what pace you set. Eating more fatty fish such as salmon and tuna increase healthy omega-3 fatty acids which are a good source of Vitamin D.

Eating more high-fiber foods has its benefits such as feeling full for longer and increase protein levels while eating more dark vegetables contain important antioxidants and helps with arthritis and heart disease. Adding more nuts and seeds into your diet is a convenient snack on the go that contains healthy minerals and antioxidants that are highly beneficial for the heart.

Likewise eating less junk food is highly beneficial so remind yourself that late-night snacking is counterproductive. These can increase the likelihood of heart attacks especially as you age and can cause rapid weight gain.

Mindfulness and mental wellbeing

Mindfulness involves the moment-by-moment awareness of your thoughts, sensations,and feelings. This is particularly important to help ground ourselves in today’s fast-paced and hectic lifestyles, constantly worrying about the future rather than living in the moment.

As complex as emotions can be, most men try to avoid them. This can be unhealthy,and mindfulness exercises such as meditation can help create awareness and understanding in handling emotions and as a result, yourself.

Meditation also helps deal with the stresses that come with everyday life. This can cause sleep deprivation, fatigue, worry,and anger. Meditation can help gain an understanding of where these stresses come from and how best to handle them, as well as help increase clarity of ways to move forward.

Small changes in our daily routine can help in the long-run. By simply changing your working or eating patterns bit by bit or including small breaks in your routine, you can set yourself up for an increasingly healthier lifestyle.

Health
Fruit vs fruit juice

Some Reasons as to Why you should Choose the Whole Fruit over its Juice

I am sure that you must have heard people talking of how they just cannot chew on fruits but prefer to have the juice. Well. To begin with, you should avoid that. Now, it may seem surprising to you because aren’t the juice and the fruit the same thing technically? Seems like no! There is actually a lot of nutritional difference between the two. This is why doctors and researchers have stated time and again that we should pick the whole fruit over the juice. Read ahead to know some of the top reasons. When you have this complete knowledge, you will automatically make the right decision which will yield maximum benefits for your body to be healthy.

  1. Fiber content: First of all, you need to note that the moment you opt for a whole fruit instead of a glass of fruit juice, you consume a lot of fiber. For those who do now know, fiber is very important for your body. This is because it gives an instant boost to your body’s immune system and digestive system. In fact, fiber is also a factor that can help you to control constipation and helps you to feel fuller. This is why it has often been emphasized that the food you consume should be rich in fiber if you want to maintain a healthy body.
  2. Cavity risk: Secondly, cavity here refers to the cavities that are likely to build on your teeth when you consume a glass of juice. What happens is that the sugar content in the juice is very high. As a result, the residue that sticks on to the teeth, leads to the risk of developing cavity.
  3. Energy: Energy is one of the most important things for the human body. This is also the reason why we actually consume any food or liquid in the first place. It has been noted that the nutritional make-up of the fruit is such that it gives you more energy than compared to juice. It must be pretty obvious to you by now that whole fruits take longer to be consumed and digested by the human body. This is why it makes you feel fuller and you avoid all urges to binge eat on anything sugary. These urges lead you to be grumpy but with a whole fruit, you have more energy all through the day.
  4. What about the risk of developing diabetes? Last but definitely not the least, one of the major concerns that has been brought ahead by people is the risk of developing diabetes. Since the sugar content in the juice is higher than the whole fruit, it has been noticed that it leads to a great risk of diabetes. This is why you should teach everyone around you to avoid juices and actually stick to chewing the whole fruit. It helps to keep your weight in check as well as you tend to eat less of any fattening food item.
How To
Green tea

Ways to Make your Green Tea Taste Better

You must have heard a lot of people consume green tea. This is because while there was a myth doing the rounds that green tea helps you to reduce fats in your body, a lot of people believed it. The actual reason as to how green tea can help you to control your body weight is that it speeds up the metabolic rate of your body. This is why you are able to eat sufficient amounts and then burn them accordingly. now, it is no hidden secret that green tea actually has no particular taste of itself. This is why a lot of people have second thoughts about consuming it. This issue has now bene solved for you. all that you need to do is just read ahead to know about ways in which you can make the green tea taste better.

  1. Add lemon: The very first thing that you can do is to add lemon drops to it. Lemon is anyway recommended for you in a glass of warm water each day. However, what is better than being able to add it to your green tea. It not just enhances the taste of your green tea but also helps your body to get rid of toxins. For those who are too lazy to add lemon on their own, it is great for you that you can buy lemon flavoured green tea across supermarkets.
  2. Add honey: Secondly, you can add honey. Now, it is not advisable for you to add sugar because that only gets deposited in your body and the main purpose of consuming the green tea is actually defeated. This is why you can try natural honey. It is pure and adds a different flavour to the green tea. Honey also has more nutritional benefits when compared to the white sugar that is a common household product.
  3. Add mint leaves: Thirdly, you can consider adding mint leaves. Mint leaves are usually added to a number of mocktails and cocktails to enhance the flavour. Even the very popular mojito is also served with at least two to three mint leaves. However, you must remember that mint leaves should be consumed in moderate quantities only. Excess of anything is bad and mint leaves are no exception. They are definitely refreshing in the morning and also help you to wake up faster!
  4. Brew it for the right time: Last but definitely not the least, you should brew your green tea bag for the right time. After you have boiled the water, you must keep the green tea bag dipped in it for at least 3 to 4 minutes. If you keep it for lesser time, then it is obvious that the water will not get enough time to dissolve it. On the other hand, if you exceed this time limit, then there are chances that the green tea will turn out to be bitter and you will just not like the taste.
Fitness
couscous

High Protein Items for Vegetarians

Proteins are very important in your diet. However, life definitely does not get easier for you if you are a vegetarian. While non-vegetarians have a lot of sources to include proteins in their diet, it is a myth that vegetarians have no options. This is why it is highly possible that you do not know about these following food items that you must have. They are all easy to buy and incorporate in your daily diet. Without burning a hole in your pocket or changing your eating preferences, you can now easily ensure that you have a fit body that is ready to fight any situation.

  1. Lentils: Lentils are super easy to buy. They can be eaten in a number of ways. If you are someone who knows nothing about cooking, then you can simply surf online and get innumerable videos of quick and tasty recipes that include lentils. 1 cup of lentils is known to have just the same amount of protein as is present in 18 grams of chicken. Lentils can be included in soups, stews as well as a plethora of soups.in fact, if you love cookies, then they can be sued in that as well! In short, lentils can actually become your best friend!
  2. Cottage cheese: Second in our list is cottage cheese. This is an item that is loved by almost every vegetarian. While it is heavily used in Indian vegetarian dishes, it can easily be used for a number of dishes such as cutlets, sandwiches as well as just be eaten raw. It is tasty in all forms. Going by a nutritional fact, just half a cup of cottage cheese can get 15 grams of protein in your system. One of the simplest ways to have cottage cheese is by using it in salads.
  3. Chick peas: First, you must be wondering that how much protein can small items like chick peas have. Well, it is actually interesting to note that just 1 cup of chick peas has 15 grams of protein in it. It can be consumed as a great crunchy snack. This is amazing for your evening snack time. You can easily roast it and then have it with a mixture of peanuts. Also, you may include it in your salads and have it with avocado and hummus. With so many options already at hand, you should not have any problems now in eating chick peas.
  4. Almonds: Last but definitely not the least, almonds have to be on every list which talks of high protein items for vegetarians. They are very tasty and this is why you will not even have to worry about cooking them or anything. You can just pop them in as it is. for those who are unaware, almonds are also a great means to make your memory sharper. Other than this, almost is also good to get healthy hair. With so many benefits, it is nothing less than a complete package of everything that you need.
Fitness
Wholegrain toast

Must have Healthy Foods for the Gym Lovers

Hitting up the gym and pumping up the iron only gives you those brilliant cuts if you eat the right food. Your body needs a lot of nutrition and protein to fix up the tear in your muscles. You should know the right food to eat before and after the workout. So here we have provided you the foods that you have to have to eat before and after the gym so that you can show off those muscles.

  • Eggs (before the gym)

Having some boiled eggs before working out would complete your protein requirement when you hit the gym. Do not throw away the yolk as it too contains the essential nutrients that your body requires.

  • Salmon with Soya potato (After the gym)

After pumping up the iron in the gym, the glycogen in your skin starts to reduce. Sweet potato is a good source of the glycogen that will help your body to restore the glycogen levels. Eating up the sweet potatoes would also help you stay energetic throughout the day. There are bioactive peptides present in the Salmon. These peptides help your body to support the joints, maintain the insulin levels and reduce the inflammation.

  • Nut butter, toasted rye (Before the gym)

An hour before hitting the gym, you can have toasted rye with the sugar-free and organic almond or nut butter. This won’t only help you to make you full but also provides you with all the nutritional requirements that your body would want, during the workout.

  • Salad, sweet potato and Quinoa (After the gym)

This meal is completely packed with the protein and the nutrients that your body would ask for after a workout. Quinoa is a grain that has high nutritional value and is recommended as an after food after the workout. The sweet potato with this blend is great as it recovers the body with energy.

  • Tuna salad (Before the gym)

Your aim should never be to reduce the carbohydrates from the food until you want to reduce weight or do the cardiovascular exercises. So if you are doing a cardiovascular exercise, your body would be burning the fat if it doesn’t have the glycogen stores. You can have the tuna as a pre-workout for the same.

  • Blueberries (After the gym)

Blueberries are recommended as an after workout food, as it has a less glycemic index. This property of the fruit would not let a kick in your blood glucose levels. As there is damage caused by the free-radicals due to the workout, blueberries help to reduce it by its anti-oxidants.

  • Wholegrain toast with peanut butter (Before the gym)

Whole grain toast, peanut butter, and the banana make a great combination as a pre-workout food. This is because the combination keeps you energetic as the banana is a good source of the potassium.

  • Chia seeds (After the gym)

The chia seeds help to gain the electrolyte balance in your body after the workout.

Health
Sports is good for health

General Health Tips that Everyone should Follow

Your health is surely your greatest wealth. However, a lot of us often take it for granted. We get busy with work and assume that just little sleep is enough to de-stress us and the next day we are back at the grind. This is bound to take a toll on your physical health. Read ahead to know more about some general tips to remain healthy. These must be followed and adopted by everyone in their daily routine so as to improve their lifestyle on the whole.

  1. Sleep enough: Sleep is one of the most underrated things. There was a time when we were small kids and hated the fact that our parents put us early to bed. And now, we just have no time for it. This is one of the worst things that we can do to our body. Just like a machine needs time to recharge after its battery is drained out, you too need sleep to get the renew zeal and energy to work ahead. The minimum sleep we all need is 7 to 8 hours. Anything below that is not enough. However, avoid post lunch naps.
  2. You must brush your teeth twice everyday: As kids, this was the first line which our moral science books read. In fact, value education classes also started off with this point. However, as we grew up, this habit just got lost like our sleep. You must get it back to remain fine. Your teeth are vital and you must take all the necessary steps that you can to keep it strong. Brushing post dinner is also essential because it cleans your mouth and prevents the build-up of germs and other cavities. It also makes you feel fresh and gets you better sleep. If that was not enough, it also stops you from midnight binging.
  3. Never skip breakfast: All your meals are important. This is the reason why it is recommended that you should have 5 meals per day. For those who do not know what these are, they are namely, breakfast, brunch, lunch, evening snacks and dinner. However, the most important amongst these is the breakfast. This is the first meal that you have after a long night and it helps to dilute the acid formed in your stomach overnight. In case you miss this, you may develop acidity issues. Also, it gives to the energy for the rest of the day. This is why your breakfast must always be full of high fiber cereals and fruits.
  4. Play a sport: Last but not the least, you must invest time in playing a sport. This can be anything such as basketball, swimming or even tennis. The idea is to move your body and remain physically fit. Your bones and muscles get stronger this way and you remain active. Just like a machine’s parts start rusting when they are kept at once play, the same happen to your body. In fact, you may not be aware but playing a sport can also help you to concentrate better.
Health
Superfood

Food that Helps in Better Digestion

Physical fitness is very important for each and everyone. This is why it is recommended that all of us must exercise each day for at least 45 minutes. That will help us to burn body fat and lose calories, leading to a better physique and lifestyle. In fact, some golden rules of a fit body are that you must walk for 15 minutes after meals and also have dinner early so that by the time you go to bed, your food is digested. But, it is always possible? Definitely not! This is why you must read ahead to know about food that helps in better digestion.

  1. Yoghurt: You may have often heard nutritionists talk about yoghurt and also put it in the diets of those who wish to lose weight. The reason behind this is that yoghurt has a particular form of bacteria that is great for the gut. However, you would be mistaken to think that all types of yoghurt will help you fulfil this aim. This is why, you must ensure that you pick the items off the supermarket rack that categorically state ‘live and active cultures. This is what will help you the most.
  2. Bananas: Bananas are very good for the general health as well. It is recommended that everyone must have a banana each day in the morning. It has been known to do away with gastritis issues and help in better digestion. One of the best examples of its usefulness is that it restores bowel movement and that is the reason as to why it has been extensively used as a home remedy to cure diarrhea. If you look back, then you will remember that it was taught in the school lessons as well that this is a fruit which is rich in potassium and treats digestion problems.
  3. Apple: An apple a day keeps the doctor away.’ This was one of the first things we learnt in school. But, did you know that it is also a fruit that helps in the treatment of gastric issues? It has been found that just like yoghurt, apple also has a certain kind of bacteria that helps the bowel movements. In fact, an apple is truly a storehouse of essential nutrients. Some of the common vitamins are A and C as well as phosphorus. The intestines are blessed to receive these from the apple you eat.
  4. Ginger: Ginger has been an ingredient which has been known all over the globe to make tea tastier. A cup of morning tea is like a drug to many who just cannot function without it. Well, it turns out that ginger is useful when you need to treat innumerable problems such as motion sickness, nausea, vomiting and well as gastritis. But, do not think that the more ginger you consume, the better it is. Excess of anything is bad and ginger is no exception. This is the reason why you must consume it in moderate quantities only.
Fitness
Swimming benefits

Ways in which Swimming can help your Physical Fitness

Physical fitness has been stressed upon by almost each and every one we know. This is because it is true that indeed ‘health is wealth’. But recently it has been noticed that people are somehow just unable to look after their physical fitness because of packed and hectic schedules each day. This is why it is recommended that in you cannot make time for exercise each day, then you should go for swimming. Swimming is a skill that is very important every one. In fact, it literally fun coupled with exercise for the body. There cannot be a sport that is more refreshing. Read ahead to know how swimming can help you.

  1. Breathing: If you know swimming, then I am sure that you know how important it is to have controlled breathing. This means that you constantly need to take in air through your mouth and then let it go through your nose underwater. While it may seem simple when you are reading this article on your laptop and phones screens, it is indeed quite challenging to do is while moving your hands and legs under water. This is what actually helps you to improve your heart and lungs capacity as well as functioning.
  2. Muscle use: When you are swimming, you need to constantly make use of your hands and legs. This is very important because without this, you will not be able to cross the pool past. Every stroke that you do, be it freestyle, backstroke, butterfly or simply duck swimming, you will need to make use of the body muscles. This is why first-time swimmers experience body pain. Gradually, this pain fades away as the body gets accustomed to this daily exercise. This is why it is recommended that should swim for at least half an hour to forty-five minutes daily.
  3. Posture improvement: You may have often heard long motivational talks on why it is important to sit straight. Well, it actually is! but, our work is just so tiring that by the end of the day, we just feel like being sloppy and slouching. This is where swimming can help you. a lot to improve your posture. This is because you will have to be straight while swimming and your shoulders will also get an opportunity to be broad instead of locked in. Incorrect posture can lead to a lot of back problems in later life.
  4. Weight control: Lastly, swimming helps to control your weight. This is because not only does it help you to lose body fat by burning calories but actually regulates your food consumption. The result is that you feel extremely hungry when you are done with swimming and then you burn that fat as well. That is what is known as improved metabolic rate. There is no chance that fats get accumulated in your body at all. However, it is also vital that you need to look after your diet and not just rely on junk food.
Fitness
Dried fruit

Food that you Must Cut Out from your Diet

Being fitness is one of most important things. In fact, since our life has taken a turn towards the unhealthy these days with added work pressure and food adulteration, there has been an increased focus on this sector. This is why, people join the gyms and pay a hefty amount to nutritionists so that they are able to maintain a certain level of fitness that goes well with their age and body type. You must know that your diet is the most important thing to ensure your health’s well-being. No matter how much you slog it out at the park or your gym, it is all waste if you end up consuming the wrong dishes. This is why, you must continue reading ahead to find names and details of food that you must cut out from your diet.

  1. White bread: The first item that features on our list of food that you must cut out from your diet is white bread. It is a very common dish that is found in almost every household in the world. This is because it is very cheap and a number of items can be prepared from it. This is like a boon to mankind. But, that is exactly where everyone is going wrong. It must be avoided at all costs. This is because it is made of flour and is high on Glycemic Index. It adversely affects the blood sugar level in our body.
  2. Dried fruit: Usually, when you have fresh fruits, you can be at peace and also enjoy it. This is because fresh fruits are high in fiber and contain a number of minerals and nutrients and vitamins that are very essential and helpful for the body. But, dried fruits are just as bad. This is because dried fruits have added sugar to maintain a certain kind of taste. In fact, it also has sulfur added to it. This is done so that the life span of the item is increased and it can be stored for a higher number of days.
  3. Pre-made salad: I am sure that the term ‘salad’ in this list has shocked you already. But, this is not referring to the general salads that we have. This is referring to veggies that are not fresh. Now, I am sure that all of you must have bene tempted to buy the pre-made salads that are available in supermarkets and departmental stores but, please ensure that you do not fall for the trap. They are highly unhealthy because they have added preservatives. Or else, it is not possible for the dish to even last more than 2 hours on the racks.
  4. Diet soda: This is one of the most common things to feature one each and every such article. This is because of a number of reasons but the most important one is the high sugar content which can be extremely dangerous for each and every one.